Vitamins and Supplements for Brain Power

Vitamins and Supplements for Brain Power

Vitamins and supplements for Brain Power enhancement is surely to become more popular as the worlds societies become more and more reliant on digital technology and individual people are using it to manage their day to day lives.  The brain uses up 20% of the overall energy, and the mas of the brain is only 2% of the human body total.

Vitamins and supplements for Brain Power enhancements

When it comes to improving brain power, there is no better vitamin or supplement than Ginkgo Biloba. This is because Ginkgo supplements promote more oxygenated blood to flow through the tiny blood vessels in the brain, heart, and limbs than would normally occur. This additional blood flow not only helps to restore memory to the brain, but also eases muscle pain in the limbs. Ginkgo Biloba is so powerful, that in the past decade, Ginkgo supplements have been widely studied as a remedy to offset the serious effects that aging can have on the mind and body.

Vitamins and Supplements for Brain Power
Stem part – Human brain in x-ray view

Vitamins and Supplements for Brain Power Nitro

How does it all work? Age and the physical appearance?  As humans age, their body’s ability to get enough oxygen rich blood to the brain decreases. This is due to the fact that later in life, capillaries become rigid and narrow, diminishing the amount of blood supplied throughout the body – including the brain. Eventually, this low blood flow can cause the onset of senility. A person with senility will experience short term memory loss, confusion, absent-mindedness, dizziness, and depression. In cases like this, doctors will usually recommend a prescription drug to remedy the situation. However, in many clinical studies, Gingko supplements have been proven to work almost as well as the pharmaceutical drugs commonly prescribed for senility. Many of the studies also went on to show that test subject ages fifty to seventy who took Ginkgo supplements experienced an increase in blood flow to the brain by 70%.

Vitamins and supplements for Brain Power boost

In addition to increasing blood flow to the brain, Ginkgo supplements also improves peripheral circulation. For people with poor circulation, the problem of leg pain from restricted blood flow to the legs can be painful. Leg pain results when blood circulation is too weak, causing oxygen deprivation of muscles and production of toxins and free radicals. Ginkgo supplements alleviate this pain by directly stimulating the circulation. In studies on patients with leg pain due to poor circulation, patients who took Ginkgo supplements were able to walk farther and with less measured pain.

Ginkgo supplements can also slow down the onset of Alzheimer’s disease, boost memory, lower blood pressure, restore memory loss, and raise good type HDL cholesterol. While it seems like this may be a remedy for the aged, it is never too early to start taking Ginkgo supplements before you experience the symptoms of aging. Many natural supplements like Ginkgo are best taken as preventative medicine, and are most effective when they are taken before symptoms arise. Ginkgo seems to work best for people who are just beginning to experience the decline in memory and poor blood circulation due to aging.

Many experts agree that taking Ginkgo supplements at a younger age can delay the need for more serious medicines and treatments. Taken early on, Ginkgo supplements can even lessen the permanent effects of aging on the blood vessels and the brain. Medical experts agree that a dose of Ginkgo supplements of 40 to 80 milligrams daily and started during middle age will preserve brain power well into the declining years.

This is great news for people who are starting to experience memory loss and other symptoms of aging, but aren’t quite ready for retirement. Combined with other supplements like Vitamin E, Vitamin C, Beta Carotene, and Selenium; Gingko supplements can effectively improve the signs of aging. Incredibly, these signs of improvement are noticeable after four to six weeks. While these supplements work faster for older people, it’s never too early to start taking Ginkgo Biloba supplements to boost brain power significantly.

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Maintaining The Safety Of Seniors In Your Care

Maintaining The Safety Of Seniors In Your Care

Maintaining the safety of seniors in your care is intended for anyone and everyone that is considering to take on the task of caring for the elderly. Looking after the elderly can be a bit like looking after young and curious children – you need eyes in the back of your head and the ability to see through walls! Whether the elderly person that you are caring for is mentally or physically disabled, your primary concern is their safety. However, unfortunately for you, this is very rarely their primary concern. Individuals with dementia or Alzheimer’s Disease, for example, do not have a sense of their own mortality at all. They are mentally incapable of thinking through the dangers of any situation and are neither logical nor reasonable with their thoughts. As a result, you must be concerned about their safety enough for you and them at all times.

Maintaining the safety of seniors in your care

Maintaining the safety of seniors in your care explained

Within the home, you should make all of the necessary amenities available to the senior in your care without exposing them to any danger. It is much like baby proofing a room when you have a toddler walking around. The elderly person that you look after may also be into everything if they are mentally handicapped. People in the latter stages of dementia may wander continuously and refuse point blank to sit down. In the event of this occurring, you should remove all tripping hazards such as mats and small units that they could trip over. You should also avoid having any open heating devices such as electrical fires because these can cause more trouble and destruction than they are worth. However, a bathroom should be available to them at all times, as should an appropriate place to sit just in case they exhaust themselves.

If a person is physically disabled, then you should allow them to rest in the most appropriate spot in the room, granting them access to their source of entertainment as well as warmth. However, you should not cut them off from any source of communication because if they need you and are unable to reach you then they may attempt physical feats that are beyond their abilities. This could cause falls. You must also ensure that they are safe within their chair or bed, having the appropriate rests either side of them to prevent slipping and falls.

If you take your elderly charge out and about then you should have the same sort of measure in place because you have to fully concentrate in order to anticipate danger before it actually happens. Take every step slowly and do not hurry anyone with a disability. It may cause them to panic and fall, or cause a scene. Always make sure that they are warmly dressed if it is winter and have layers on if it is summer and always attempt to comply with their wishes. If a physically disabled senior does not think that he or she can handle the activity that you propose then you will more than likely be informed of that fact. However, you have to assess the abilities of a mentally impaired individual to be able to make an informed decision about whether your suggestion is appropriate or not.

Regardless of whether you are looking after an elderly person in the home or on an outing, you should always remember that there is one key to the process of assuring their safety. Communication is that key. If your senior cannot tell you whether they feel safe or not, you should be able to identify any signs of distress or fear effectively. If you can get to the point where you can achieve that, then you should feel confident in your role as guardian and protector of their safety. This is not an excuse to have a lax view of their personal safety because, regardless of how safe that you may think they are, you will usually be proved wrong as soon as you begin to let your guard down! Maintaining the safety of an elderly person in your care is a 24-hour job and you should always take it seriously.

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Layman’s Guide To Parkinson’s Disease

Layman’s Guide To Parkinson’s Disease

Layman’s guide to Parkinson’s disease article post is intended for anyone that need to know more about the Parsons disease difficulties and problems that many families are facing everyday.

As a senior, you have to be prepared for any conditions that may come your way, as some inevitably will as you get older. Unfortunately, there are some diseases and conditions that one just cannot prepare for. Parkinson’s Disease is one such condition. It occurs predominantly in the elderly but can be present in a small number of younger people. It is not primarily caused by mental degeneration, as is the common perception, although it is related to the brain. However, regardless of that fact, it can still be extremely frustrating for both the sufferer and his or her family because the condition is progressively degenerative and the former will know exactly what is happening for quite a while before the black hole of oblivion takes over.

Layman's guide to Parkinson's disease
A hand with many hands painted inside the palm

Layman’s guide to Parkinson’s disease explained

Parkinson’s Disease is caused by the nerve cells in the body slowly breaking down so that they are unable to relay the messages that the body is sending to the brain. The main function of the nerve cells is to connect the brain and the body to let the former know what the latter is doing and vice versa. Unfortunately, as the nerve cells slowly become more damaged, they are unable to function correctly and thus wires get crossed. It is at that point that the sufferer begins to lose all control of what his or her body is actually doing.

Layman’s guide to Parkinson’s disease tremors

The early symptoms are a slight shaking of the hands, arms, legs and jaw, also known as tremors. This is because the nerves begin to affect the muscles and affect movement. After a while, these symptoms will become noticeable to everyone around you and will then begin to progressively worsen as time goes on. Parkinson’s usually affects one side of the body more than the other and can also affect all forms of communications. It may be a chore to write because the tremors prevent accurate lettering and, after a while, the sufferer’s speech will also be affected. The full-blown shakes do not usually begin until a few years after the initial tremors start, although it can be as little as a few months for some sufferers. There is no telling how long this progression will take, but once it starts it is only a matter of time.

Doctors do not, as yet, know what causes Parkinson’s Disease, despite extensive research into it. There is not even an official test to diagnose the patient. Most diagnoses are made on medical histories and tests to rule out other ailments and illnesses. Unfortunately, this means that there is no cure available to sufferers. Once you have it, you have got it for life. This can take some getting used to, but many sufferers simply get on with their lives until they reach the point where this is no longer possible. The disease often causes depression, as well as making everyday tasks, such as getting dressed, near on impossible. Buttons and laces could be the hardest puzzle in the world to a Parkinson’s sufferer and this makes it extremely frustrating.

There are drugs that will help alleviate symptoms for Parkinson’s Disease sufferers in the short term, although they have no beneficial effects in the long term. Certain medications can stop the tremors for short periods of time and thus allow sufferers to get on with their lives as normal. These drugs include carbidopa-levodopa, bromocriptine, selegiline, pramipexole, ropinirole, tolcapone and pergolide. Of course, they all have different brand names but are designed to do the same job. Some medications will suit an individual, but others will make symptoms worse for a time. Nobody can tell which ones will work and so doctors usually have to experiment to get it right.

Layman’s guide to Parkinson’s disease research and future treatments

Parkinson’s Disease is a horrible illness for the sufferer and the people close to him or her. There is very little that can be done, but being diagnosed early can alert patients to the amount of time they have to make the most of life before it takes over their bodies. Research is still ongoing but until there is a cure, life just has to go on as normal.

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The Layman’s Guide To Alzheimer’s Disease

The Layman’s Guide To Alzheimer’s Disease

The layman’s guide to Alzheimer’s disease article post is to inform and help anyone that wants to know more about the Alzheimer’s disease and how to understand it.

It is a well-known fact that a high percentage of the elderly experience mental degradation at some stage during the later years of their lives. It is acknowledged as one of the disadvantages of getting old! However, the majority of people do not know the first thing about mental health illnesses and diseases that can take hold of the elderly mind, although some will have heard various names of afflictions being bandied about. Alzheimer’s Disease is one of the most widely recognized, but very little is actually known about it by individuals who have not come into contact with people suffering from it. This article will explain in layman’s terms exactly what Alzheimer’s is as well as what it can do.

The Layman's Guide To Alzheimer's Disease
Model of the human brain two hemisphers

Alzheimer’s disease is one form of dementia

Alzheimer’s Disease is the most common form of dementia in the world. Dementia affects the brain and impedes a person’s ability to think logically from moment to moment. Sufferers often have short-term memory loss and get frustrated when they cannot remember what happened just minutes ago. It seriously impedes a person’s ability to speak and reason, and makes it nigh on impossible to learn something new. As the disease progresses, sufferers are rendered unable to look after themselves physically and often become unsafe in their own homes.

Alzheimer’s disease causes degeneration of the asociated connections

Alzheimer’s Disease causes degeneration of the connections between the brain and local nerve cells, which in turn affects other nerve cells around the body. As a result, the messages that the brain sends to the rest of the body do not get relayed properly and communication breaks down, hence the confusion of the individual and a loss of mental capacity.

Over 4 million people have been diagnosed with Alzheimer’s Disease in the United States alone. Very few people under the age of 65 are affected, and only 5% of men aged between 65 and 74 are affected. However, it is estimated that almost half of all people aged 75 and above have some form of dementia, with the majority suffering from Alzheimer’s. It affects both men and women in equal measures. Although the cause of Alzheimer’s is not known, age is a confirmed factor. The older you are, the more likely it is that you will develop the disease. It is also believed to be genetic. If a mother or father has Alzheimer’s, the children are more likely to develop it in old age than individuals of a similar age that do not have a family history of it.

Alzheimer’s is often hard to detect during its early stages because its symptoms are no different than those experienced by seniors who do not develop the disease. Mild confusion and forgetfulness can be dismissed as one of the symptoms of old age but can also mark the onset of Alzheimer’s. The forgetfulness will gradually get worse, until it begins to alter daily routines and reminders have to be written down or verbally delivered by others. The next step is an acute inability to do anything without help or supervision and can ultimately render the sufferer helpless. Even if the body is willing and in good shape, the mind is not.

Aggression is a common symptom of advanced Alzheimer’s Disease because an individual is no longer his or herself. The confusion and anxiety that the disease leaves them with 24 hours a day may result in verbal or violent outbursts that the sufferer has no control over. Alzheimer’s sufferers often turn into a completely different person as the disease progresses into its later stages and thus it is often not a true reflection of who that person was earlier in his or her life. It can take between three and fifteen years for a person to get to this stage though, but it will ultimately result in the loss of life unless other factors intervene.

Unfortunately there is no cure for Alzheimer’s Disease. Various foundations and medical centers are conducting ongoing research in the hope of finding a cure but for now there are only drugs that can be used to offset the symptoms in the early to mid stages of the disease. Aricept and Exelon are just two of the drugs used, but they will only hold degeneration at bay for a limited time. When they stop working, the disease will progress, as it would have done if the drugs were not used in the first place. Ultimately, the end result is the same. It is a disease to cope with, not cure.

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Brain Exercises help Reduce Risk of Mental Illness

Brain Exercises help Reduce Risk of Mental Illness

Brain exercises help reduce risk of mental illness is promoting the benefits of staying physically fit and healthy, brain exercises are not always directly connected to the physical exercise, but another way to look at it is to say that physical fitness is the outward expression of good health and well being, that is the normal human condition to being healthy. Human beings are mobile beings, they have 2 legs and two arms that enable them to be mobile. Unlike plants and trees are fixed to one location, once they grow they are not likely to be moved and stay alive at the same time, once the plant / tree roots are being pulled up they die very quickly if left out of dirt and moisture. Therefore it is reasonable to conclude that the normal healthy state of a human being is to be physically healthy.  No excuses to walking, jogging, running, riding a bike, riding a scooter, skate board, surf board, skies, snowboard or any other device that humans can travel on, except the fossil fuel guzzling automobiles, that is a different story. Prevention is better than cure, being physically active is one measure to stay on the road of good health.

Brain exercises help reduce risk of mental illness
Stem part – Human brain in x-ray view

 

Brain exercises help reduce risk of mental illness explained

There are many different types of mental illness in the world, and they affect people differently. This is why it is often so hard to pinpoint what they situation is and then to find the right course of treatment for it. The goal with such treatment is to help the individual have as good of a quality of life as possible. Since there is no known cure for mental illness this is the next best thing to offer.

There has been some research to indicate that brain exercises can help to reduce the effects of some mental illnesses. Many people suffer from Alzheimer’s where they can’t remember things very well. This typical affects older individuals and the onset of it is generally slow. However, it can make the quality of life very poor for such an individual. They can become a threat to themselves as well so they need constant care.

By engaging in brain exercises at a young age though it may be possible to prevent such a mental illness from taking control of your brain functions. As a person gets older it is natural for their cognitive abilities to decline. However, there is also research that shows it doesn’t have to be this way at all. Instead it is possible for a person to continue improving on a cognitive level as they get older.

Brain exercises help reduce risk of mental illness is a wake up call for all

Most people don’t realize that they should work to train their brain.  Many young people have naive ideas about their mind and the cognitive processes, many young people abuse their mind with drugs and alcohol, they are taking a big risk with the chemistry structures of their brain.  Working the train with constructive thinking and not allowing their mind to just format any way, with any input,  that is negative, immoral or without some direction from true values isn’t a good idea. Yet that is a concept that too many people have never given any thought to. How can you expect your brain to form the way you want it to if you don’t have any defined goals about what that is?

Brain exercises help reduce risk of mental illness with constructive thinking

Many people have coined brain exercising to reduce the risk of mental illness as mental fitness. It is never too late for someone to change how their thinking process is. That is the good news because people too often assume that what a person has always done is what they are destined to continue doing. Change can be difficult but it can also be accomplished with dedication and a good game plan.

The younger that you are when you start engaging in brain exercises to reduce the risk of mental illness the better off you will be. Those individuals with a family history of mental illness definitely want to do all they can in order to prevent it. There is still plenty of research in this area though that has to be done. While we are far from having all of the answers, we are also on the right path.

The more that you work your brain the better it is going to be. The effort you put into it is going to help you live a happier and healthier life. The time you invest in the process today is going to pay off for you in the days ahead. Decades from now you can continue to be a confident and productive member of society as well. There is a great deal of personal power that comes from brain exercising so don’t underestimate it.

Another benefit is that you will be able to get your mental health and your physical health in balance with each other. This is important because they are both a part of how you will look and how you will feel. When one of them isn’t getting the attention it needs then you as a person will suffer. Exercising your brain is every bit as important as exercising your body.

The fact that brain exercises do offer so many benefits is a good reason for you to take part in them. There is still plenty of research that has to be done in order to fully determine how they can help people with mental illness. Taking part in such activities though can help you do all you can to reduce the risk of suffering from such problems when you get older. Since it is possible that such benefits exist you want to give yourself the opportunity to really benefit from them.

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Improve your Memory with Brain Exercises

Improve your Memory with Brain Exercises

Improve your memory with brain exercises article post is intended for anyone that is interested in being more efficient with their brain power.

Improve your Memory with Brain Exercises
Old book with feather and inkpot

Our memories are a very precious part of us because they remind us of the good times and the bad times that we have experienced. Not everyone has a memory that is as efficient as they would like it to be. Sure, we all laugh when we forget what we were going to say or we walk into a room to do something and then have no idea what it is when we get in there. Your memory isn’t something that you want to see weaken so it is important for you to engage in a variety of brain exercises. They will help you to improve your ability in this department.

Improve your memory with brain exercises and memory games

There are basic memory games where you have to match two like things. You can do this with a deck of cards or you can buy a memory game. Turning over two of them, if they are a match you get to remove them from the pile. If they don’t match you turn them face down again. Then you turn over one more card. The objective is to remember what you see where so you can match up pairs with those cards that have been exposed so far. You can even play such games online by clicking your mouse to show what you want to turn over.

Improve your memory with brain exercises and association

Association is a great way to improve your memory. This type of scenario allows you to connect something new with something that is familiar. For example you can associate a person’s name when you are introduced with something that is familiar to you. Then when you see them again that familiar thing will be triggered by your brain and you will remember their name as well as were you met them. This is a handy tool when you are continually meeting new individuals for business or socially.

Learning to play music is fantastic way to activate your brain power

Most of us really like some form of music, and so you can use what you are interested in to improve your memory. As you sing along to the songs at home or in the car you would seem to know all of the lyrics right? Now try to write them down on a piece of paper without hearing the song. Changes are that key parts of it such as the chorus will be the most to stand out in your mind. Try to play the song in your mind from start to finish and to write down as may of the lyrics as you can. This is a fun way to improve your memory as well as to discover how much you really do know about the music you listen to.

The key to being successful is to find those types of brain exercises that you find to be challenging and fun at the same time. This way you will be looking forward to doing them each day instead of avoiding them. The more you work at it the more you will see that brain exercises do improve your memory.

This of these strategies as a workout for your mind. There is always room for improvement no matter how old you are or what your recalling level is right now. It is important to remember that after about the age of 30 the mind can start slowing down on a cognitive level. Don’t wait until then to start exercising your brain. Do it at an early age so that you are very on top of things as you do get older.

It can be a challenge to improve our memory with brain exercises. At the same time though it can really be a great deal of fun. Try to fit such activities into your daily schedule for at least 15 minutes. You will be surprised at how much more you remember. That will be a very good feeling for you at any age. The loss of memory can be short term in nature but it can still be frustrating. Give yourself every opportunity to have an exceptional memory that doesn’t forget those things that are important.

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Nordic Natural Fish Oils

Nordic Natural Fish Oils

Nordic Natural Fish Oils products are really good quality products, the company Nordic Naturals is no small fish in the fish oil industry, they have a huge staff force doing research into future of fish oil benefits and also to maintain the best industry standards.

Nordic Natural Fish Oils
Nordic Natural Brand.

There is no question that people who eat more than eight ounces of fish per week live longer and healthier lives than those who don’t. Study after study shows that fish eaters are more likely to avoid illnesses like heart disease, cancer, arthritis, diabetes, and psoriasis much more than people who only eat one serving of fish per week or less. It has been noted that the Japanese, who hold the world’s record for longevity, eat three times more fish than people in many other countries.

Nordic Natural Fish Oils
Nordic Naturals Brand Fish Oils products.

So what about those of us who don’t get enough fish in our diets? The prognosis isn’t great. Non-fish eaters run a thirty percent higher risk of contracting serious illnesses like heart disease and cancer. This is not good news for people who don’t like fish or want to eat it. However, you don’t have to like to eat fish to enjoy its benefits. As far as vitamins and supplements go, people who take regular doses of fish oil capsules get similar benefits to those people who eat fish 3 times a week.


Most of the benefits derived from fish oil supplements are from their high content of omega 3 fatty acids. Omega 3 fatty acids discourage the formation of hormone-like agents called prostaglandins. Prostaglandins are the perpetrators that destroy arteries and joints and also encourage cancer. One of the ways that fish oil supplements get rid of prostaglandins is by replacing the harmful omega 6 fatty acids that are probably already in your system.

Nordic Natural Fish Oils

Omega 6 fatty acids come from vegetable oils like corn oil that are in fried foods. If you eat a lot of corn oil or other vegetable oils, fish oil supplements are needed to get rid of the free radicals and prostaglandins these vegetable oils are creating in your body. Please note that olive oil is different because it contains omega 3 fatty acids and is a healthy compliment to fish oil capsules. Taking olive oil and Vitamin E along with fish oil supplements is a healthy way to get rid of the Omega 6 fatty acids if you over-consume vegetable oils like corn oil.

The benefits of taking fish oil supplements are significant. Taking fish oil supplements on a regular basis can reduce the risk of heart attacks significantly. Fish oil supplements keep the arteries from aging and also keep them less clogged. Fish oil supplements can also ward off Type II diabetes, theoretically by helping prevent glucose intolerance. One study shows that people who consumed more fish oil supplements had half the risk of experiencing a stroke, due to thinner blood and fewer blood clots. Daily doses of fish oil supplements have also been proven to decrease the risk of colon cancer, breast cancer and lung cancer by suppressing abnormal cell growth significantly.

Having more fish oil in your system will provide more health benefits in the long run. However, if you don’t like eating fish, fish oil supplements are a satisfactory substitute. Researchers seem to agree that it’s best to take about 1,000 milligrams of fish oil supplements per day if you want to help prevent illnesses like heart disease or high cholesterol. If you want to take any more fish oil than this, you will need to get a doctor’s advice.

Of the many vitamins and supplements available, fish oil supplements seem to correct the health problems of people who do not like to eat fresh fish or do not have it readily available. Fish oil supplements are a convenient way to get all of the value of the Omega 3 fatty acids without having to go through the trouble of buying and preparing fresh fish.

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How to Eliminate Negative Energy

How to Eliminate Negative Energy

How to eliminate negative energy first needs the realization how stress can be a negative energy, it is negative if the situation is confusing, out of control and a feeling of powerlessness to do anything about the situation.

There is an inextricable link between feelings of stress and feelings of being unable to cope with the hardships of life. After all, if you had a dependable set of coping mechanisms at hand, you would unlikely feel the levels of stress to which you are probably accustomed in your everyday life.

How to Eliminate Negative Energy
Turtle swimming in the wide waters of the Coral Sea.

How to eliminate negative energy with decisive action

The good thing about coping mechanisms is that they have a sort of carryover effect: if you grab the bull by the horns in one area of your life, you have tapped into a resource that will work wonders in other areas of your life. This is evident when we hear sportspeople of all stripes saying things such as how being able to run that distance or ride that wave helps them to achieve clarity and confidence elsewhere; when we hear Toastmasters saying that their
newfound public-speaking skills have been a lifesaver in so many ways; and when we hear first-aid students and survival students saying that they feel as though they can conquer the challenges of life, no matter what.

Finding that catalyst for peak self-confidence and heightened perceptions of coping ability is not always easy. But there is one pursuit that almost guarantees improvement in this area of your life: studying a martial art. Knowing that you have the ability to defend yourself in a hostile situation:

  • Pushing your body and mind to the edge
  • building self-discipline
  • willpower to make changes
  • strength of character to follow through on decisions
  • able to blow off some steam a few days a week
  •  all of this contributes to a state of mind in which high stress levels are the exception rather than the rule.

How to eliminate negative energy with progress

There are a bewildering number of martial arts available, and the novice can face the daunting prospect of having to select from them. Worse yet, picking the wrong martial art not only is a waste of time and money but also can lead to a false sense of security when it comes to fending off an attacker. Over the last two decades, several martial arts have emerged as the clear victors in realistic self-defense. Traditional martial arts have had to move aside, and
the old beliefs about what constitutes effective training have needed serious revision.

If you are keen on studying a martial art, you are advised to look into a mixed martial arts (MMA) club that combines the Brazilian Jiu-Jitsu (BJJ) grappling art with some form of striking art, ideally Muay Thai. Such a combination will provide you with a solid system of self-defense that has proved itself in the ring time and time again.

Full-contact sparring is a very important consideration when selecting a club.
You would not dare pull punches in a life-threatening street situation, so you should not expect to train under the highly unrealistic conditions of “shadow boxing”, dance choreography, or worse. Doing so will serve only to delude you into thinking that you can defend yourself when the pressure is on.

Within a few months of training, the changes in your personality will be dramatic. The little things that once stressed you out will blow over you without having a negative and destructive impact. You will stand taller and be more assertive in your daily interactions with other people. Your friends and relatives will definitely notice the big changes in the new you.

You will look the challenges of your life square in the eye and proclaim, “Stress? I eat stress for breakfast! Bring it on!”

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Quality sleep can overcomes stress

Quality sleep can overcomes stress

Quality sleep can overcomes stress in the most natural way, it is very important to invest time and planning to ensure a quality night sleep, quality night sleep can be  a regular habit. Just as a poor night sleep can become a habit and a negative pattern in life.

Getting enough quality sleep is one of the best weapons in the
stress-relief arsenal. There are numerous strategies for ensuring that you sleep like a log each night, and this article discusses a number of them.

Quality sleep can overcomes stress

Quality sleep can overcomes stress and have a positive effect on health

First and foremost, regular exercise is conducive to good sleep, among many other health benefits. A thirty-minute walk or jog, a swim, a bike ride, or some other form of aerobic exercise that gets your heart rate up is one of the best ways available for ensuring that you get to sleep easily and stay asleep.
It is important to bear in mind, however, that exercising around your bedtime is counterproductive, since this provides an energy burst that will serve to keep you awake.

Quality sleep can overcomes stress naturally

Caffeine and sugar are big no-nos when it comes to sleep. These are chemical stimulants that will act on your nervous system and leave you staring wide-eyed at the ceiling for hours on end. Nicotine is another stimulant, so smoking a cigarette before bed should also be avoided. You may have heard that alcohol is a depressant, and you may therefore think that alcohol before sleep is harmless
at worst or quite helpful at best, but you would be wrong. Although alcohol may indeed make you drift off to sleep faster, you are bound to suffer from a night of sleep characterized by twisting, turning, sweating, toilet breaks, and overall poor sleep. Eating a heavy meal within a couple of hours before bed will make it hard to enjoy quality rest. On the other hand, going to bed on an empty stomach may cause you to experience hunger pains throughout the night.
Your childhood glass of warm milk with light snack is a timeless sleeping remedy.

If you like the occasional afternoon nap, be aware that, depending on your body, this may make it difficult for you to fall asleep at your proper time.

Consider substituting a brisk walk for a nap.

Take control of your sensory stimuli. For hearing, if there is too much ambient noise in your area, consider purchasing a set of soundproof headphones. For sight, if too much light is making it hard to sleep or waking you too early in the morning, consider purchasing an eye mask, the type people wear on airplanes. For feeling, ensure your room maintains a comfortable temperature, neither too hot nor too cold. And leave the door or window open so that you are getting adequate ventilation.

Discover ways to slow your body and mind down in preparation for sleep. Ensure that you have taken care of all the nagging problems of the day that you can. Perhaps listen to some classical or New Age music. Read a book that does not require too much mental strain. Have a warm bath with essential oils. Do some yoga or Pilates. Meditate. Imagine peaceful scenes. Do what works for you.

Do not spend your time looking at the clock, counting the hours, and causing yourself additional anxiety and stress. Each time you look at the clock may add half an hour to the time it takes you to fall asleep.

Invest in a good mattress and pillow. There are too many considerations in this regard to discuss here, so your best bet is to seek advice from a knowledgeable friend or relative or discuss your options with a salesperson you can trust.

As a last resort, many insomniacs resort to sleeping pills. Nothing is stopping you from this approach if you feel you need it, but before you start taking sleeping pills, see whether a natural herbal remedy such as Valerian offers relief.

Finally, keep in mind that the old guideline about eight hours of sleep every night is only that, a guideline. You yourself can tell the difference between five hours of deep sleep and eight hours of light sleep. Listen to your body and you will not go wrong.

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Express Your Stress management

Express Your Stress management

Express your stress management can lead to a creative expression that moves the  mind to the positive state of being productive.

Sometimes when the pressure becomes too much, it helps to transfer your internal stress to an external object. No, this does not mean slashing a tire or kicking a dog, though given what follows, those actions may seem rather tame in comparison! We will take a look at ten ways you can relieve yourself through physical actions.

Express Your Stress management

Express your stress management methods

The first method is usually what comes to mind when most people think of actions designed to relieve stress: squeezing the life out of a stress ball.  A tennis ball can substitute for a stress ball. You could also use one of those grip strengtheners available from fitness outlets.

 


 

Muscle power

The second method is for those who do not want to pull any punches: hammering and pounding a boxing bag, externalizing your stress in the dead weight that hangs before you. This is not only an effective form of stress relief; it is also an effective form of aerobic exercise. It is ironic that stress may have some health value for you after all!

The third method is guaranteed to send a shock through your system and displace stress in the process: sprinting as hard as you can for as long as you can. If you are brave, you may decide to sprint up a hill or some other steep incline. This kind of intense burst of activity will produce endorphins in your body, the natural anti-stress drugs.

The fourth method comes from the cult comedy movie Office Space: totally trashing a piece of technology! This is a good one for those of you who have to contend with the annoying quirks and irritating foibles of modern technology. In the movie, the characters trash an office printer/copier that has been the source of untold grief. So if you feel like expressing your primal side, grab a baseball bat and reduce a piece of technology to a metal-and-silicon scrap heap!

The fifth method is a classic one for those annoying bosses and other risks to your sanity: the good ol’ dartboard. Pin the visage of your nemesis on the dartboard and puncture that smug expression!

The sixth method may not be to the political tastes of everyone: visiting the local shooting range. There is something psychologically disarming about firing a gun, something that leaves you feeling pretty mellow after the act. If wielding a gun is not to your liking, or if you do not know of a local shooting range, consider an excellent substitute: paintball skirmish. It is almost impossible to jump into action with a paintball gun, go wild, have laughs, and
still remain stressed out in the end.

The seventh method is for the couch potato: a shoot-’em-up video game or something else full of action and daring adventure. Although it would be better for you to get outside and do something more active, playing a video game at least lets you relieve yourself vicariously through the victories of your game characters.

The eighth method is a good one if you have a circus or fair in town or something similar: bumper cars. It is probably the closest thing to
Fast-and-the-Furious car action that you can legally get away with doing!

The ninth method is for all you motorcyclists out there: turning your nearest rural road into your own personal racetrack. The wind blowing in your face seems to have both a literal and figurative cooling effect.

The tenth and final method requires nerves of steel: treating yourself to the skydiving or bungee experience. Often a great way of dealing with stress is getting back in touch with your fear-based survival instincts and your will to live. Yeeeaaahhhhh!!!

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Prioritize healthy food choice and life style